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The New Year Redemption Workout Plan: Back and Biceps

DAY TWO could also be considered another universally-accepted bodybuilding split: back and biceps.

Personal: There's so much to be said about this particular routine. I love every exercise in it. In some weeks, pull ups will be more of a player. Instead of 3 sets to failure, it can be 6 sets to failure and performed before anything else. Supermans were added once I realized how much they improved my surfing. Drag curls are a totally weird way to hit the biceps. Concentration curls make me think of Arnold in "Pumping Iron." And rope curls have been a go-to when the medial epicondylitis (inner elbow pain) flares up from too much volume.

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BB Deadlift 5 x 8-10 reps
Lat Pulldown 4 x 8-12 reps
Single-arm DB Row 4 x 8-12 reps
Pull 3 x failure
Supermans 3 x failure

BB Curl 4 x 8-12 reps
BB Drag Curl 3 x 8-12 reps
DB Concentration Curl 3 x 8-12 reps
Rope Cable Curl 4 x 8-12

Rest 30-45 seconds between sets

In week 4, begin using the “rest-pause method.” During the final set of each exercise, complete reps to failure, rest 5 seconds, and complete as many more reps as possible.
In week 5, your final set of Lat Pulldowns for back and final set for Rope Cable Curls for biceps will be a triple drop set. Perform the number of reps, drop 5 pounds, continue to failure, drop 5 pounds, continue to failure again.

For more information on the REDEMPTION plan including the workout video demonstrations, go to

For an aggressive, rapid fat-loss plan, DOWNLOAD the 2016 update of The 21-Day Shred app. No iOS? No problem. Get a copy of the PDF.


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